Physical Education: Self-Assesses HRF Status, Barrier To Physical Activity Participation. and One'S Diet
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Jhon Keneth NamiasPhysical Education: Self-Assesses HRF Status, Barrier To Physical Activity Participation. and One'S Diet
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Jhon Keneth NamiasPhysical Education
SELF-ASSESSES HRF STATUS, BARRIER TO PHYSICAL ACTIVITY PARTICIPATION.
AND ONE'S DIET
a. Health related fitness (5 components)
b. Barrier to Physical activity participation and one's diet
c. Physical Fitness
5 COMPONENTS OF HEALTH-RELATED FITNESS
BODY COMPOSITION
(also known as body fat percent) refers to the ratio between lean body mass and fat body mass.
The traditional method of measuring body fat is through the skinfold measurements.
It refers to the percentage of fat, bone, and muscle in your body,
MUSCULAR ENDURANCE
Muscular endurance refers to the ability of a given muscle to exert force. Consistently and
repetitively, over a period of time.
Muscular endurance is how many times you can move that weight without getting exhausted
(very tired).
CARDIORESPIRATORY ENDURANCE
Cardiorespiratory endurance tests monitor how the heart. lungs. and perform moderate to
exercise.
Cardiovascular endurance is the ability of your heart and lungs to fuel your body with oxygen.
Muscular endurance is the ability of your muscles to work without continuously without getting
tired.
MUSCULAR STRENGTH
Refers to the greatest amount of force that can generated from a single maximal effort.
Muscular strength is the amount of force you put out or the amount of weight you can lift.
FLEXIBILITY
The ability of a joint or series of joint to move through an unrestricted, pain free range of
motion.
Are activities that improve the ability of a joint to maintain the necessary for carrying out daily
tasks and physical activity.
BARRIERS TO PHYSICAL ACTIVITY PARTICIPATION AND ONE'S DIET
Being a student. engaging in physical activity is limited for several reasons:
o 1. There might be previous injuries that impair your movements.
o 2.Engaging in these preferred forms of activities is a bit pricy-there are expense
involved, such as purchased of uniforms and equipment. transportation. and the actual
training fee itself.
o 3.Your schedule. Priorities. such as studies and family life, may also impede you from
participating in activities.
Barriers to a proper diet are the following:
A. Lack of self-discipline (some cannot control their urge to eat unhealthy food)
B. Insufficient to (the best way dieting to prepare healthy food by choosing the right proportion
of fresh on healthy ingredients).
C. Limited budget (most of the time the unhealthy Ore the cheaper priced options).
D. Limited options (usually you have no control what regularly in cafeteria).
Environmental Barriers some may not notice. but the space and the setting where people live
greatly influence a person's participation to physical activity. The constant exposure and the
daily Interaction with the people and things around had a great impact on o person's preference
towards execution and movement.
PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND EQUIPMENT
GYM ETIQUETTE:
Don’t be rude. Ask before you take weights or equipment.
WE ENGAGE IN TRAINING AND EXERCISE; A LOT OF ACTIVITIES MAKE USE OF THE SCHOOL
FACILITIES AND EQUIPMENT. THE FOLLOWING GUIDELINES NEED TO BE FOLLOWED ON ORDER TO
ALLOW EVERYONE A FAIR, ORDERLY, MAXIMAL, AND SAFE USAGE, AND AVOID EQUIPMENT HUGGING,
LESSEN CHAOTIC MOVEMENT OF STUDENTS AND EQUIPMENT, AND POSSIBLE ACCIDENT.
TAKE CARE USING FACILITIES AND EQUIPMENT
A LOT OF MONEY HAS BEEN INVESTED TO PROVIDE STUDENT WITH FACILITIES SUCH AS FIELDS
COURTS AND MULTIPURPOSED FOR THE USE OF STUDENTS IN VARIOUS SPORT AND GAMES SO THAT
FITNESS CAN BE ENCOURAGED AS FIJN AND ENGAGING ACTIVITIES. IN CONSIDERATION OF THE SCHOOL
'S EFFORT AND OTHER STUDENT WHO WILL BE BENEFITS FROM USING THE FACILITIES AND EQUIPMENT,
HANDLE THEM WITH CARE AND USE THEM BASED SOLELY ON THEIR PURPOSE (E.G., CHESS PIECE ARE
ONLY FLAYING ON THE CHESS BOARD, THEY SHOULD NOT BE USED FOR A GAME OF CATCH IN THE
FIELD, AS PIECES MIGHT GET LOST AND WILL RENDER THE CHESS SET INCOMPLETE).
USE ONLY THE EQUIPMENT THAT YOU ALREADY KNOW HOW TO OPERATE
IF YOU ARE UNFAMILIAR WITH THE USE OF A CERTAIN EQUIPMENT, WAIT FOR THE TEACHER'S
INSTRUCTION BEFORE OPERATING IT. NOT BE-ING FULLY ON FORMED ON HOW TO USE A CERTAIN
EQUIPMENT MAY HARM YOU AND/OR OTHER PEOPLE (E.G., SWINGING A TENNIS RACQUET
UNINTENTIONALLY, POSSIBLY HARMING. IF UNSURE ON HOW TO USE THE EQUIPMENT, ASK THE
TEACHER. REFRAIN FROM TOUCHING OR USING AN EQUIPMENT THAT IS STILL NOTPART OF YOUR
BE ALERT AND AWARE IN THE TRAINING AREA
ALWAYS PRACTICE CARE AND ALERTNESS IN YOUR SURROUNDINGS TO AVOID ACCIDENTS OR
MISHAPS. DEVELOPING PRESENCE OF MIND IN ALL KINDS OF SITUATION IS IMPORTANT.
IN PERFORMING EXERCISE AND MOVEMENT IN GENERAL, PRACTICE GOOD FORM FIRST
MANY STUDENTS. FOR EXAMPLE MAY WANT TO PERFORM A PUSH-UP REPETITION, BUT DOING
IT IN IMPROPER FORM MAY RESULT IN TWO THING: ONE, HE OR SHE MAY NOR REAP BENEFIT OF THAT
EXERCISE, AND TWO WRONG FORM/MAY CAUSE INJURY
BRING BACK ALL EQUIPMENT IN PLACE AFTER USE
AFTER USE, EQUIPMENT MUST BF RETURNED TO ITS ORIGINAL STORAGE AREA TO PREVENT,
HAVING THEM MISPLACE, STOLEN, OR UNNECESSARILY CLUTTERED IN THE TRAINING AREA. THIS MAY
CAUSE ACCIDENT THAT CAN INJURE PEOPLE OR DAMAGE THE EQUIPMENT MAY ALSO SIGNAL THE NEXT
USER THAT IT IS THEIR TO USE.
DO NOT HUG THE EQUIPMENT
IN A GYM WITH LIMIT NUMBER OF EQUIPMENT. ROTATION SYSTEM IS PRACTICED. USUALLY,
EVEN WHILE ON ROTATION, A CERTAIN EQUIPMENT MONOPOLIZED BY A SMALL GROUP OF STUDENTS
THROUGH SHARING. STUDENTS MUST BE CONSCIOUS OF THE TIME GIVEN TO THEM IN USING THE
EQUIPMENT AND THE VENUE TO ALLOW ANYONE A FAIR USE
RETURN THE EQUIPMENT PROPERLY AND LEAVE THE VENUE CLEAR
IF YOU HAVE SWEAT ALL OVER A BEACH YOU JUST USED. TOWEL IT DOWN. IF YOU FINISH OFF
BOTTLE OF DRINKS, THROW THEM IN THE TRASH CAN. ANY EQUIPMENT OR FACILITY THAT HAS BEEN
USED SHOULD CLEAN AND READY FOR THE NEXT USED-YOU SHOULD NOT LEAVE OR PASS ON
EQUIPMENT THAT IS IN COMPLETE DISARRAY OR IS DIRTY.
CHECK YOURSELF-PRACTICE PROPER PERSONAL HYGIENE AND CARE
COMMON WAYS TO MAINTAIN PROPER HYGIENE AND CARE IS BY BATHING AND KEEPING ALL
PARTS OF THE BODY CLEAN. THIS SHALL PROTECT YOURSELF FROM THE ELIMINATE THE TRANSMISSION
OF DISEASES, INFECTION. AND OTHER ILLNESSES* IF you ARE FEELING SICK, DO NOT FORCE YOURSELF
TO ENGAGE PHYSICAL ACTIVITIES. REPORT YOUR CONDITION TO YOUR TEACHER.
MOVE ON THE DOUBLE; DO NOT LOITER AROUND THE VENUE OR HANG ON TO EQUIPMENT DOING
NOTHING.
CONDITION YOURSELF BEFORE ENGAGING IN ANY ACTIVITY. MAXIMIZE THE USE OF THE
EQUIPMENT AND VENUE FOR TRAINING. STAY YOUR DESIGNATED TRAINING AREA WHERE YOUR
CLASSMATE AND TEACHER ARE.
AS A GENERAL RULE, ALWAYS BE NICE
BY BEING COURTEOUS AND FRIENDLY, YOU WILL IMPROVE THE ATMOSPHERE DURING CLASS
ACTIVITIES. BEING HELPFUL TO OTHER WILL ALWAYS PRODUCE POSITIVE ATMOSPHERE OF FRIENDSHIP
AND FUN,
TYPES OF WARM-UP
PASSIVE WARM-UP
is when one elevated body temperature through the use of heat packs or hot showers. For the
school setup, this is quite impractical.
GENERAL WARM-UP
involves light movement of major muscle group. With general warm-up, there occur an
increased in heart rate deep joint fluids, blood flow. and perspiration. With increase in temperature,
there is also an increase in flexibility
SPECIFIC WARM-UP
mimics actual moves of the sport or activity that will be engaged in very light levels in intensity.
Specific warm-up also help exerciser prepare mentally as the warmup movements serve as practice for
the actual techniques or moves to be perform
TYPES OF STRETCHING ROUTINE
BALLISTIC STRETCHING
MAKES USE OF RAPID AND JERKY MOVEMENT. IT HAS NOW BEEN DISCOVERED THAT BALLISTIC
PRACTICE IS WRONG IN THAT THIS TYPE OF STRETCHING IS ALMOST PHASED OUT.
STATIC STRETCHING
OR STRETCH AND HOLD INCREASES RANGE OF MOTION AS WELL AS RELAXES THE MUSCLES.
THIS TYPE OF STRETCHING IS PERFORMED BEST AS A COOLDOWN STRETCHING.
DYNAMIC STRETCHING
IS SIMILAR IS BALLISTIC STRETCHING AVOID BOUNCING AND SOMETIMES
INCLUDE MOVEMENTS WHICH SPORT SPECIFIC DYNAMIC STRETCHING IS BEST
FOR STARTING AN EXERCISE PROGRAM
CAN YOU APPLY THE PROPER ETIQUETTE AND SAFETY PROTOCOLS? LET'S TRY!
1. PLAY A SONG IN YOUR PHONE OR SEARCH IT ON YOUTUBE THAT WILL USE IN YOUR EXERCISES.
2. NOW, LET'S LEVEL UP THE CHALLENGE, USING A SONG, MAKE YOUR OWN ROUTINE OF
EXERCISES. USE THE BASIC 3 TYPES OF STRETCHING THAT YOU WILL AND THE WARM ROUTINE.
MAKE SURE TO INCUDE ALL THE REQUIREMENT.
3. APPLY THE PROPER ETIQUETTE AND SAFETY PROTOOLS.
4. KINDLY SENDIT MY LOOK
WHY DO YOU THINK IT IS IMPORTANT TO KNOW AND APPLY THE PROPER ETIQUETTE AND SAFETY IN
USING FACILITIES AND EQUIPMENT?
ANSWER IT IN AN ESSAY FORM WITH 50 WORDS.
It all comes down to being mindful of others when it comes to gym etiquette. Etiquette and safety are a
must in gym. While people are exercising on the equipment, don't sit on it and play with your phone.
Don't leave a smudge of sweat on the bench press for the next person to use. It's basically just a matter
of common sense and civility. Maintaining proper gym etiquette entails being aware of your
surroundings at all times. That is, if someone is exercising in front of a mirror, you do not walk or stand
between them and the mirror, whether to check their form or because they are vain. You also don't
engage in pointless chats with individuals while they're exercising. Being aware of your surroundings at
all times is a necessity of excellent gym etiquette.
To put it another way, if someone is exercising in front of a mirror, you don't walk or stand between
them and the mirror, whether to check their form or because they are vain.
You also don't talk to someone when they're exercising for no reason.
MODERATE AND VIGOROUS PHYSICAL ACTIVITY (MVPA)
Moderate-to-Vigorous Physical Activity, or MVPA for short, is any activity that gets your heart beating
faster and where your breathing becomes heavier.
Physical activity is a core component of a healthy lifestyle, and covers a range from incidental movement
(such as walking to get to places) to leisure-time physical activity such as sports and exercise that range
from moderate intensity to vigorous intensity.
MODERATE-INTENSITY
Moderate-intensity physical activities refer to those that cause a noticeable increase in breathing rate
and heart rate. For instance, brisk walking at approximately 100 steps per minute should get you to an
intensity that you will be able to carry on a conversation but will not have enough breath to sing.
VIGOROUS-INTENSITY
Vigorous-intensity physical activities refer to those that cause large increases in breathing rate and heart
rate. For instance, you will not be able to carry out a conversation while you are jogging or doing step
aerobics, but you are not out of breath.
HOW DO I KNOW IF MY ACTIVITIES ARE OF MODERATE TO VIGOROUS INTENSITV?
To gauge your level of intensity, you can simply measure your heart rate during your activities. Heart
rate is measured in beats per minute (bpm) and can vary greatly from person to person depending on
factors like age and fitness level. Exercise within the moderate to vigorous heart rate zones to clock
MVPA!
Exercise within the moderate to vigorous heart rate zones to clock MVPA!
Heart Rate Zone (% of Maximum Heart Rate)
LIGHT 57% - 63% Of Maximum Heart Rate
MODERATE 64& - 75% of Maximum Heart Rate
VIGOROUS 76% - 95% of Maximum Heart Rate
BENEFITS OF MVPA IN PE
Activity-focused P.E. can contribute to academic performance, improved attendance and positive
classroom behavior.
Increasing MVPA in P.E. has the greatest potential for increasing health benefits for most students as it
generates more energy expenditure; contributes to obesity prevention and muscular and bone
development; reduces anxiety and stress; improves self-esteem, mood and concentration; and reduces
the risk of chronic disease.
Increasing MVPA in P.E. provides more opportunities to meet other P.E. goals such as motor
development, increased fitness, skill enhancement and positive social interactions.
In other words, MVPA is attained when you reach at least 64% Of your maximum heart rate.
